Whether part of a multivitamin or an essential nutrient in your food, you have probably heard that zinc is important in nutrition. But if you take a closer look, there’s several different forms of zinc. What are they and which one is the best?
An Overview of Zinc and Its Benefits
Zinc is a trace mineral that is essential for overall health and well-being. It plays a critical role in many bodily processes, including immune function, wound healing, and DNA synthesis.
Some of the benefits of zinc include:
- Immune Function: Zinc plays a critical role in immune function, helping to keep your immune system strong and healthy. It supports the production of white blood cells, which help to fight off infections and diseases.
- Wound Healing: Zinc is essential for wound healing, as it plays a critical role in cell growth and division. It helps to promote the formation of new tissue and blood vessels, which is important for the healing process.
- Skin Health: Zinc is important for maintaining healthy skin, as it helps to regulate oil production and promote skin cell turnover. It also has anti-inflammatory properties, which can help to reduce the appearance of acne and other skin conditions.
- Fertility: Zinc is important for reproductive health, as it plays a critical role in sperm production and maturation.
Zinc Comes in Different Forms
There are several different forms of zinc. We're going to cover some that can be found in dietary supplements: zinc gluconate, zinc picolinate, zinc citrate, zinc histidine, zinc sulfate and zinc bisglycinate. Each form of zinc is absorbed differently by the body, which can affect its bioavailability and effectiveness.
It's difficult to say which form of zinc is "the best", as the effectiveness of each form may depend on factors such as individual needs and the reason for taking a zinc supplement.
However, chelated forms of zinc, such as zinc picolinate, zinc bisglycinate, and zinc citrate, are generally considered to be more bioavailable and therefore more effective than non-chelated forms such as zinc sulfate or zinc gluconate.
The chelation process helps to improve the absorption and utilization of the zinc in the body. In chelated forms of zinc, the zinc molecule is bound to another molecule, usually an amino acid. This bond creates a larger molecule, known as a chelate. The amino acid acts as a "carrier" for the zinc, helping it to be more easily absorbed by the body. The chelation process also makes the zinc less likely to bind with other compounds in the digestive system, which can reduce its absorption. As a result, chelated zinc is believed to be more bioavailable, or easily absorbed and utilized by the body, than other forms of zinc that are not bound to another molecule.
Zinc gluconate, zinc picolinate, zinc citrate, and zinc bisglycinate are all examples of chelated forms of zinc that are used in supplements. These forms of zinc are created by chemically bonding a zinc ion with a molecule or molecules of another substance.
- For example, zinc picolinate is a popular chelated form of zinc as it is well-absorbed and may be more easily transported across cell membranes than other forms of zinc.
- Zinc bisglycinate is another chelated form of zinc that is becoming increasingly popular in the supplement industry. It is a chelated form of zinc, which means it is bound to two molecules of the amino acid glycine. Not only is this form of zinc highly bioavailable, it is also considered to be gentle on the stomach, making it a good option for those who experience gastrointestinal issues with other forms of zinc. It is well-absorbed and has been shown to be effective in correcting zinc deficiency.
- Zinc histidine is also a chelated form of zinc that is sometimes used in dietary supplements. Like zinc picolinate and zinc bisglycinate, zinc histidine is a chelated form of zinc and is easily absorbed and utilized by the body. It is also effective in correcting zinc deficiency.
- Zinc citrate is another popular (chelated) form of zinc that is often used in supplements. It is considered to be highly bioavailable and is a good choice for those who have difficulty absorbing zinc.
While these chelated forms of zinc are often more easily absorbed by the body than inorganic zinc from food, they are typically not found in significant amounts in the foods we eat.
In most foods, zinc is found in its inorganic or bound form, which is not the same as the chelated forms of zinc that are commonly used in dietary supplements.
That's why taking a zinc supplement may be necessary for people who are not getting enough zinc from their diets or who have conditions that increase their need for zinc.
It's worth noting that while different forms of zinc may have different bioavailability and absorption rates, there is no clear evidence that one form is superior to another in terms of health benefits. The most important thing is to consume adequate amounts of zinc through a balanced diet that includes zinc-rich foods. However, if you are looking for a zinc supplement that is easy on your digestive system, you could try zinc bisglycinate.
Food Sources of Zinc
Some of the best food sources of zinc include:
- Shellfish, such as oysters, crab, and lobster
- Meat, such as beef, pork, and lamb
- Poultry, such as chicken and turkey
- Nuts and seeds, such as pumpkin seeds and cashews
- Legumes, such as chickpeas and lentils
Upper Daily Limit
While zinc is essential for overall health, it’s important to avoid consuming too much of it. The upper daily limit for zinc is 40 mg per day for adults. Consuming too much zinc can lead to adverse effects, such as nausea, vomiting, and diarrhea. It can also interfere with the absorption of other minerals, such as copper.
In conclusion, zinc is an essential mineral that plays a critical role in many processes of the body. It’s important to consume a balanced diet that includes plenty of zinc-rich foods, such as shellfish, meat, poultry, nuts, and legumes.
Additionally, it’s important to avoid consuming too much zinc, as excessive intake can lead to adverse effects. If you’re considering taking a zinc supplement, talk to your doctor to determine the appropriate dosage and form.